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How to tone your body for Men and women

Toning tips Start toning Warming up
Shoulders & chest Arms & back Abs gluts & core
 
Target your toning exercises
   

It has become harder for women to keep up with there appearance in modern busy lifestyles. Poor nutrition leads to cellulite, saddlebags and over weight. This has spurred a great following of gyms and exercise equipment that promise great toned bodies. Women's exercise and fitness needs are specific to the female anatomy which needs to eliminate body fat and cellulite in specific areas to have toned shoulders, arms, abs, thighs and hips. Regular body toning workouts combined with a diet plan and sports nutrition are the key factors for fat burn and achieving a well toned and muscular body.

Recent studies show that targeted toning workouts strengthens the upper body by as much as 20%. It also conditions the muscles and keeps the bones from breaking by increasing the bone density. It also improves flexibility, weight loss, fat burn, targets problem cellulite areas and promotes mental well being.

 
Body toning tips for women
 
Here are some tips on how women should tone their body:
 
 Women unlike men do not want big, bulky muscles. Women need sleek, well-defined muscles. Using light or moderate resistance can help women achieve toned arms. In addition, a lot of repetition can tone and strengthen target muscle groups rather than using heavy weights.
 
 Start Yoga or Pilates. Research show that regular Pilates and Yoga workouts are one of the best ways to tone muscles and total body. It doesn't involve heavy lifting, but allows to target specific problem cellulite areas while giving a complete workout. 85% of gyms in the United States offer Yoga and or Pilates classes.
 
 Go for Circuit training. One of the best physical exercise and toning options for women. It is a combination of certain sets of exercises that use light weights and complementary muscle group exercises. Gym instructors highly recommend circuit training style workouts they are effective for both muscle toning as well as fat burning and targeting problem cellulite areas.
 
 Get into a healthy lifestyle. Eating well is %50 of the effort. Have a diet plan, reduce carbohydrates, privilege protein as a source of your workout energy instead. Use a calorie counter or fitness counter to keep track of calories and body fat.
 
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Getting started - Body toning routines for women
 
Toned muscles requires weight training that can be taxing on muscles and joints. Consult your doctor or health care provider before getting into any kind of exercise program.
 
Warm up and stretching
 

The first step in body  toning is warm up. Never forget to warm up your muscles by stretching before starting your toning routines. Ideally, warm up exercises should last  5 – 8 minutes. Remember to target the muscle groups that will be toned. Warm up exercises are beneficial because they help the body in increasing blood circulation and provide more nutrients to the muscles that will be exercised.

For beginners, start slowly. Start with 8 to 10 repetitions and rest for about 15 seconds in between sets. If anytime you feel pain, stop.

End the routine with cool down exercises. This should last between 5–10 minutes. This is enough time to lower the heart rate. Cooling down reduces the risk of injury and muscle soreness caused by intense work out. Cool down exercises should include 5-minute cardio exercises (Ex. walking and stationary biking) and 5 minute focused, slow stretching.

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High Intensity Shoulder and Chest body toning workout routines
 
This is an intense workout to tone the arms, chest, and tone shoulders. All exercises should be done in 10 –12 repetitions, in 2 sets. Use dumbbells weighing 1lb.-1kg. Do a 1 minute jumping jacks or running in place after each exercise. This workout should be done at least 3 times per week.
 
 For upper arms and shoulder tone 1- Stand straight with your feet wide apart. Raise your arms up, straight above your head. Hold your weights and do not bend your elbows. Lift the weights and bring them forward and down. Return to the original position and repeat.
 
 For upper, back, and shoulders tone 2- Stand straight with feet slightly apart. Hold your weights and slowly bend. Parallel your torso to the floor. Extend your arms, palms facing outwards, towards the floor. Lift your arms on your side, keep them straight and parallel to the floor. Return to the original position and repeat.
 
 For the arms and chest tone- The best exercise for arms and chest is still push ups. Place your arms on the floor and slowly stretch your body with your knees, you can also use your toes. Your knees and your hands should be supporting your whole body weight. Keep your back straight and use your hands in lowering yourself toward the floor. Slowly go back to the original position by pushing your body upward. Return to the original position and repeat. For beginners, do not lower your body too close to the floor, it will make it harder for you to push back.
 
 For the arms tone- Sit up straight and line your arms to your body and keep them relaxed. Hold the weights, palms facing upwards. Curl them toward your shoulders. Bring them back down. Repeat. Remember to keep your torso straight.
 
 For the Forearms tone- Outstretch your arm in front of you while holding the weights. Tilt your wrist slowly in upward and downward motion. Repeat. Then do the same on the other arm.
 
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High Intensity Arms and back body toning workout routines
 
 For upper arms and shoulder tone 1- Stand straight with your feet wide apart. Raise your arms up, straight above your head. Hold your weights and do not bend your elbows. Lift the weights and bring them forward and down. Return to the original position and repeat.

 For upper, back, and shoulders tone 2- Stand straight with feet slightly apart. Hold your weights and slowly bend. Parallel your torso to the floor. Extend your arms, palms facing outwards, towards the floor. Lift your arms on your side, keep them straight and parallel to the floor. Return to the original position and repeat.

 For the arms and chest tone- The best exercise for arms and chest is still push ups. Place your arms on the floor and slowly stretch your body with your knees, you can also use your toes. Your knees and your hands should be supporting your whole body weight. Keep your back straight and use your hands in lowering yourself toward the floor. Slowly go back to the original position by pushing your body upward. Return to the original position and repeat. For beginners, do not lower your body too close to the floor, it will make it harder for you to push back.

 For the arms tone - Sit up straight and line your arms to your body and keep them relaxed. Hold the weights, palms facing upwards. Curl them toward your shoulders. Bring them back down. Repeat. Remember to keep your torso straight.

 For the Forearms tone -
Outstretch your arm in front of you while holding the weights. Tilt your wrist slowly in upward and downward motion. Repeat. Then do the same on the other arm.
 
Workout video and video exercises
 

Ridgeline Fitness Podcast 5 "Torso Twist" - Funny home videos are a click awa
Exercise And Fitness Video To Get Sexy Toned Legs Workout - Awesome video clips here


Exercise And Fitness Video To Get Sexy Toned Legs Workout - Awesome video clips here

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Time-Pressed toning for Abs, gluts and core
 
This is specially design for people on the go, it only takes 15 minutes. For this abs tone work out, you will
be needing 2-5 pound medicine ball. This workout should be done at least twice a week.
 
 For hamstrings, gluts, core, and shoulders tone- Hold the medicine ball using both hands and bring it in front of your body. Put your legs in semi-squat position, slightly bending your knees. Your feet should be shoulder-width apart, toes slightly outward. Keep your back straight. Keep you shoulders aligned above your hips. Jump while contracting your butt and stomach muscles while you are raising and swinging the ball over your head. This will make your stomach feel stretched. Pause for 2 seconds. Repeat. Do 10-12 repetition. Work up to 2 sets.
 
 Toning  Abs- Hold the medicine ball using your left hand. Stand straight, your feet should be shoulder-width apart. Your toes must be pointing outward. Extend left arm, without bending the elbow. Slightly bend forward and reach for the floor using your right hand. Focus your eyes on the medicine ball. Continue pushing the ball away from your body to stretch your abs. Slowly go back to the starting position. Do 8-10 repetitions before switching sides. Work up to 2 sets.
 
 For Chest, shoulders, and arms- While on standing position, slightly bend your knees. Feet should be shoulder-width wide apart. Hold the medicine ball on both hands in front of left rib cage. Keep your head straight. Lift the ball around to the right to make your left arm parallel to the floor. The ball should be at chin level. Your abs will be stretch as you twist. Pause for 2 seconds. Go back to starting position. Do 10-12 repetitions before switching sides. Work up to 2 sets.
 

Body toning is about discipline. For best results, do the exercises repeatedly and regularly. This will guarantee you great results in weeks.

 
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